#220: Why Your Phone Is Secretly Making You Dumber (+ The 10% Brain Boost Hack)"

Arnold's Pump Club

Health & Fitness, Fitness

4.9 • 2.3K Ratings

🗓️ 15 September 2025

⏱️ 9 minutes

🔗️ Recording | iTunes | RSS

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Summary

In this episode, Arnold reveals the mindset shift that took him from barely speaking English to commanding stages worldwide—and it's not what you think.

Discover Arnold's mindset approach to lasting transformation, plus the shocking research on how your smartphone is quietly sabotaging your intelligence (even when it's face down and silent).

In this episode:

Why 90% of dramatic transformations fail—and the "boring" approach that works
The progressive resistance method Arnold used to bench 500lbs (and how to apply it everywhere)
The real risk of dehydration
How your phone reduces brainpower by 10%

Why half a pound per week beats 20-pound crash diets every time

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Transcript

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0:00.0	Welcome back to another episode of Arnold's Pump Club. Today, I want you to start to see the
0:05.0	importance of celebrating the smallest victories, because the only way to make fitness or any
0:10.9	habit sustainable for the rest of your life is to understand that success is built on a million
0:17.5	tiny steps forward. Too many people today believe success comes in one shot.
0:23.3	They get excited about the crash diets and the flashy 30-day transformations where someone
0:29.4	drops 20 pounds. The same people will lose half a pound a week and think they've failed,
0:35.6	or they're going too slow. Think about that.
0:38.1	Research shows that 90% of the quick transformations gain the weight back.
0:43.6	But if you lose half a pound a week for a year, that's 26 pounds, more than the flashy
0:48.8	transformation.
0:49.9	And it's more likely to stay off because a year of consistent work builds lasting habits.
0:56.0	That's why I always remind you to see the little wins.
0:59.0	When you celebrate them, you create the fuel to keep going.
1:03.0	If you've never trained before and you've worked out once this week, that's not a failure.
1:09.0	That's progress.
1:10.0	If you added five pounds to a lift, that's a win.
1:13.3	If you ate an extra serving of vegetables, that's a win.
1:16.5	If you did one more push-up than last week, that's a win.
1:19.7	Every lesson I learned in the gym comes down to progressive resistance.
1:23.8	You don't lift 500 pounds the first time you try.
1:26.7	You had a little weight week after week.
1:29.3	And even then, you fail along the way.
	...

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